Unleashing The Beast :: FitBob

Since most ground beef comes in one pound packages, I cook up four servings at a time and refrigerate leftovers for easy grazing later.

Dice one medium onion, saute with olive oil, garlic, and black pepper. Add other spices to taste. Add ground beef, mixing occasionally until browned. Add 1 tablespoon olive oil to pasta water; cook broccoli plain (in water only) and sprinkle with lemon juice before serving.

One serving is:
112g (1/4 pound) 96% Lean Ground Beef
56g dry (135g cooked) Whole Grain Rotini
Organic Pasta Sauce
Broccoli with Lemon Juice

CPF ratio: 45-40-15

340 cals, 33g protein, 38g carbs, 6g fat (1.5g sat) /serving

(calories approximated, does not including sauce/veggies – those are freebies!)

Weight: 203.6
10:00am

Woke up with DOMS in lats and tris. Definitely feeling the effects of the negative chins yesterday… hello growth!

Warmup: elliptical, 11m/-100 cals

45deg. Incline DB Press: 30×12, 45×6/6, 35×9
45 deg. Incline DB Bent Arm Flye: 30×8/6/8/4 (const. tension)
Cable Crossover Low: 40×12, 50×10/8/8

Hanging back stretches: 4x30sec

Crunches: 25/25/25 (legs up)

Stretch
5 min steam
10 min hot tub soak

Total cals: -530

Good session, the boy kicked butt on pushups – 5 sets of 10, his PB. Good workout partner!

Weight: 204.0
9:45am

Warmup: elliptical, 11m/-110 cals

Parallel Grip Chins: 6/5/4 (negatives)
Wide Grip Front Pulldowns: 80×12, 120×6, 110×6, 100×9
Close Grip Low Cable Row: 120×6, 110×8/8/6+2

Low Cable Curl: 50×12, 100×3, 80×8/6 (constant tension)
Wide Grip Barbell Curl: 45×10/10/10 (constant tension)
Dumbell Hammer Curl: 20×6/6/6 (negatives)
DB Twisty Curl: 10×8 (flush/isolate)

Spinning: 21min with 10min backwards pedalling
Stretch
Steam: 10min superhot

Total cals: -790

Destroyed back and bis, great mind-muscle connection, really felt the fibers strain/stretch/rip. Finished shower with 30sec supercold hand rinse

“You are an artist, and the bars, weights, machines and food are your tools. As an artist controls his brushes, hammers and chisels, so to must you control yourself so you can create the kind of body that is good enough to be framed.”
- Mind Pump

Weight: 204
10:20am

Warmup: elliptical, 11m/-110cal

BB Upright Row: 45×15, 65×12/10/8, 45×15
BB Shrug: 135×12/10/10/10 (weak grip strength)
DB Front Raise: 10×10/10/10/10 (squeeze/focus on contraction)

Tricep Rope Pulldowns: 50×8/6/6
superset w/
1-arm Reverse Pulldowns: 30×10/6/6
Close Grip Cable Pressdowns: 40×15, 80×12/12/11

Bent Leg Ab Raise: 20/15/14
6# bar Twists: 50

Spin: 20m, easy/flush
Stretch
Steam: 5m superhot

-900 cals

Good workout, great pump! Still feel shoulders/arms stretching the skin an hour later. Back & Bis tomorrow!

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream – and not make dreams your master;
If you can think – and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ‘em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings – nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And – which is more – you’ll be a Man, my son!

– Kipling

Randall Mack has an interesting post on the obesity problem in America, here’s an excerpt:

“It starts on the demand-side of the obesity equation. A multigenerational fix is needed as everything from increasing human exercise and the population`s physical activity to education on food choices to reduction in out-of-control consumption are needed to fix the problem. That means long-term behavioral changes. I think the government has given up on an entire generation. Changing behaviors is difficult the older one becomes. So one of the clear foci has become kids, and the encouraging – or demanding – of physical activity and fresher foods in schools rather than sedentary video gaming and McDonalds. It is a revolution that will be led on the demand-side of the equation.”

Full post: http://randallmack.com/japan/americas-obesity-problem/

One of the main differences between lifting and riding is the amount of recovery I need from workouts. As I’ve gotten older, it’s taking a bit longer to recover from hard lifting workouts than it used to. It’s probably too soon to tell, as I’m only two weeks into my new program, but after two days of hard lifting my body is fatigued to the point of demanding a day off. On cycling and other cardio days don’t seem to tax my system nearly as much. When I was cycling a lot in the beginning of the year I had to force myself to take a recovery days. Time will tell…

Weight: 202.8
9:30am

Up at 6:30, had a protein shake, extra scoop of Superpump 250 at 9ish. Hit legs pretty hard, got a bit light-headed at one point, likely due to low glucose levels – no carbs this morning, didn’t eat enough last night.

Slow lifts today: 1 second lift + 3 second negatives

Also had low BP/HR throughout workout – monitor to see if just a one-off event, or possibly overtraining.

Warmup: elliptical, 10min/-100cal

Cybex Leg Press Machine: 90×15, 210×10, 310×8/6, 150×15
Cybex Leg Extension: 50×10, 110×10/10/9
Cybex Seated Leg Curl: 70×12, 110×8/7/6
Cybex Seated Calf Raise: 210×10, 390×4, 310×6 (light headed)

Spin/flush: 30min

Stretched legs
5min steam

Total cals: -730

A buddy of mine recently wrote some insightful posts on America’s Obesity Problem and Tackling Childhood Obesity , read ‘em and weep. (Literally.)